Weightlifting
Three sets of:
Dumbbell Shoulder Press (8 reps @ 2111 each arm)
Rest 30 seconds
Supine Ring Rows (8-10 reps @ 2111)
Rest 30 seconds
Dumbbell Skull Crushers (10-12 reps @ 2011)
Rest 30 seconds
Strict Toes-To-Bar (6-8 reps @ 2110)
Rest 30 seconds
Metcon
Four rounds for time of:
50 Double-Unders
30 Kettlebell Swings (32/24 kg)
20 Hand Release Push-Ups
50 Double-Unders
30 Kettlebell Swings (32/24 kg)
20 Hand Release Push-Ups